I'm guessing that taking it easy for awhile will give me a change of pace and allow me to adjust. Then I should be able to come back to a real program and hit it hard.
Curse Skippy and his penchant for butt secs with sordid whores.Originally Posted by ElFreako
I've plunged into the shady world of bodypart splits again for the first time in 8 years. Have to say I feel great after today's leg workout. Low blood pressure only caused an issue during my warmup.
Standing calf raises
SL calf raise
SL hammy curl
The program will look something like this:
Front squats 4-5 sets
Back squats 4-5 sets
GM 4-5 sets
SL hammy curls 2-3 sets
Standing calf raises 2-3 sets
SL calf raises 2-3 sets
Bench press 4-5 sets
DB Incline press 4-5 sets
Pushups 2-3 sets
Pullups/Chinups 4-5 sets
Deadlifts 4-5 sets
DB rows 2-3 sets
Shoulders and arms
Standing OHP 4-5 sets
DB lateral raise 2-3 sets
BB bicep curl 4-5 sets
DB incline curl 2-3 sets
? Close grip floor press 4-5 sets
? Band extensions 2-3 sets
The arms day I'm just not sure about considering the elbow trouble I get from most extension based exercises. However I don't want to overdo the "pressing" movements by adding dips or a press. Any suggestions (bearing in mind my home equipment)?
^^ Why Jono? I haven't done an arms only day in years, I'm not sure what you are driving at.
Today's session, and yesterday's for that matter, felt refreshing. I haven't felt refreshed after a session since the begining of the year (from my patchy memory). Feels good to come away with a workout and energy.
DB incline bench
BW x12 - WTF!?!? Normally I'd get 20 with a 20kg plate on my back!
Pickle: I'm trying to imitate the Fratious benchious brous native to the commercial gyms across the world. Apparently they have swole chests and I'd like my chest to be swole too.
PV: My bench is not as good as I'd like. But this session felt better than most in a long time.
Back session today. Pullups felt surprisingly easy.
190kg x1 - had a second one but had to drop it due to my blood pressure problem. Was literally about to blackout. I'm guessing that singles would be no problem, just that repeated bout without a break to get the heart under control.
Thick bar Db rows
Looking forward to shoulders and arms tomorrow.
Thanks guys. The blood pressure problem is a side effect of some drugs I'm taking for another health problem. It is one of the noted side effects and I just have to monitor things and know when to stop. That is the reason for the change in my programing and why I just dropped the deadlift rather than trying to keep going. The first rep was dead easy, but the second I got to the knees and just felt the darkness creeping in around my head and let go. I'm guessing the single reps will continue to be fine as long as it isn't a max effort. I think with the new program this will only be an issue on deadlifts and squats (although squats weren't an issue this week), although I'll have to see how the C&J fares.